Takemagnesium to help you poop.
Dealing with muscle cramps?
Need to chill the F out?
Magnesium supplements are also commonly recommended for sleep, but the form you take matters.
Heres what experts have to say about taking a magnesium supplement for abetter nights rest.
How does magnesium affect sleep?
pediatric sleep doctor atCleveland Clinic’s Sleep Disorders Center
You might first think of melatonin as the darling of the sleep supplement world.
Magnesium may promote restfulness in a few different ways.
According to an April 2022 study inSleep2,the mineral activates GABAa neurotransmitter that calms the central nervous system.
It also suppresses calcium levels in muscle cells, which in turn helps muscles relax.
(Womp womp.)
Theres little risk in adding a magnesium supplement to your evening routine for relaxation.
Just double-check youre choosing the propertype of magnesium, as there are several.
Which pop in of magnesium is best for sleep?
Magnesium glycinate supplements are your best bet if youre using the mineral to wind down at night.
pediatric sleep doctor atCleveland Clinic’s Sleep Disorders Center
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And more magnesium isnt always better.
Dr. Chen recommends capping magnesium supplementation to 400 milligrams per night if youre using it to help you relax.
Too much magnesium can cause irregular heartbeat, low blood pressure, and muscle weakness, Meshulam says.
Also, if your supplement gives you diarrhea, youre probably taking too much.
Dont sleep on (pun intended) a solid nighttime routine, either.
I recommend looking for a third-party tested supplement, Meshulam says.
This way you know youre actually getting what the brand says you are.
Youll usually see these distinctions on a products label or website.
And remember: Magnesium isnt a sleeping medication (like Ambien, for example).
But it might not have a lasting effect through the night.
reviewed byAngela Holliday-Bell, MD
Mah, Jasmine, and Tyler Pitre.
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2021, doi:10.1186/s12906-021-03297-z
Zhang, Yijia et al.
Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleepvol.
45,4 (2022): zsab276.
doi:10.1093/sleep/zsab276
Djokic, Gorica et al.
The Effects of Magnesium Melatonin Vit B Complex Supplementation in Treatment of Insomnia.Open access Macedonian journal of medical sciencesvol.
30 Aug. 2019, doi:10.3889/oamjms.2019.771
Jadidi, Ali et al.
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